Bariatric Chicken Japchae
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 144.5
- Total Fat: 4.4 g
- Cholesterol: 67.0 mg
- Sodium: 1,027.5 mg
- Total Carbs: 13.7 g
- Dietary Fiber: 3.3 g
- Protein: 13.8 g
View full nutritional breakdown of Bariatric Chicken Japchae calories by ingredient
Introduction
A healthy low carb version of the traditional korean dished called "Japchae". Great for bariatric post-ops! A healthy low carb version of the traditional korean dished called "Japchae". Great for bariatric post-ops!Number of Servings: 4
Ingredients
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1 Chicken Breast (sliced very thin)
1-7 oz. package Shirataki Angel Hair Noodles (prepared per pkg. directions, then cut)
1 cup Fresh Spinach Leaves (sliced thin)
1 Green Onion (sliced)
2 heads Baby Bok Choy (sliced thin)
1/2 Onion (sliced)
1/2 cup Carrot Matchsticks
8 Whole Dry Shitake Mushrooms (reconstituted and sliced thin)
1 Egg (optional)
Sesame oil
Nonstick cooking spray
1 tbsp. Toasted Sesame Seeds
Sauce/Marinade
2 tsp. Splenda
1/4 cup Rice Vinegar
1/4 cup + 2 tbsp. Low Sodium Soy Sauce
1 clove Garlic (grated)
1/2 tsp. Sesame oil
1/2 tsp. White Pepper
Tips
You can find this recipe and more on http://bye-byepounds.blogspot.com/2011/06/low-carb-chicken-japchae.html
Directions
Combine all the ingredients for the sauce/marinade. You should have about a 1/2 cup. Reserve 1/4 cup for use as the sauce for the noodles and vegetables. Add the thin sliced chicken to the rest of the marinade and let it sit for at least 5 minutes. Meanwhile prep all your vegetables.
Now heat your wok on high heat and spray it. Drain your chicken of the marinade and add it to the wok. Cook for 3 to 5 minutes or until golden, then remove.
Now spray your wok again and add the carrots and onions. Add 1 tbsp. of the reserved marinade. Cook for 3 to 4 minutes until slightly softened. Move to a plate.
Spray your wok again and add the mushrooms. Cook for 3 minutes then add the spinach, bok choy and 1 tbsp. of the marinade. Cook for another 2 minutes then remove.
Spray again and crack your egg into the wok. Scramble the egg in the wok then push to the side and add your noodles. Cook the noodles for 2 minutes with the remaining sauce then add the chicken and vegetables back to the wok. Cook for an additional 2 minutes then turn off the heat and add the green onions, sesame seeds and a drizzle of sesame oil. Toss everything together and serve. Enjoy!
Serving Size: makes 4, 1/2-cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user SHRINKINGCUBANA.
Now heat your wok on high heat and spray it. Drain your chicken of the marinade and add it to the wok. Cook for 3 to 5 minutes or until golden, then remove.
Now spray your wok again and add the carrots and onions. Add 1 tbsp. of the reserved marinade. Cook for 3 to 4 minutes until slightly softened. Move to a plate.
Spray your wok again and add the mushrooms. Cook for 3 minutes then add the spinach, bok choy and 1 tbsp. of the marinade. Cook for another 2 minutes then remove.
Spray again and crack your egg into the wok. Scramble the egg in the wok then push to the side and add your noodles. Cook the noodles for 2 minutes with the remaining sauce then add the chicken and vegetables back to the wok. Cook for an additional 2 minutes then turn off the heat and add the green onions, sesame seeds and a drizzle of sesame oil. Toss everything together and serve. Enjoy!
Serving Size: makes 4, 1/2-cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user SHRINKINGCUBANA.